We recently reviewed the new film Fed Up, which spotlights how and why sugar is killing America. (Read the full review here.) Below, devour 10 delicious ways that you can live a healthy lifestyle and cut back on your daily sugar intake.
1. Swap sodas & juices for water or seltzer.
You can give your water a flavor boost by adding delicious fresh sliced fruits or herbs.
2. When at the grocery store, shop primarily in the outer aisles.
This is where you’re sure to find food that hasn’t been processed or packaged. One bonus: you won’t have to decode any labels!
3. Learn to read labels.
Here’s a quick and easy tutorial from the FDA, “How to Understand and Use the Nutrition Facts Label.”
4. Buy fresh, buy local.
Just do it! You’ll be glad you did! Find out more about your area’s fresh, local food sources by searching online at Buy Local PA, where you’ll find information on everything from the foods that are grown and the seasons you can expect to, and especially, listings of area CSAs, farmers’ markets and farm stands. One of my favorite resources in my area (Chester County, PA) is the “Guide to Local Farm Products” found in PDF form online and also available in print at area Farm Markets and Farm Stands. If you’re outside of Pennsylvania, check with national partner, Food Routes, “the home of Buy Fresh Buy Local.”
5. Meal plan in advance.
I can hear the collective groan. I get it. You’re busy. We’re all busy. But being too busy to plan ahead means that you’ll be reaching for foods that have been made with your convenience in mind. While convenient, these products are loaded with added sugars. Meal planning goes hand-in-hand with grocery shopping, so be sure to think through not only your meals but also your snacks and drinks before heading to the grocery store and before the busy week begins. If you wait or put it off, you’ll likely succumb to the temptation to choose the fast-and-easy solution. Set yourself up for success! This need not be complicated, and you don’t even need a special chart, though there are plenty available. Search the Internet for the countless options, or here’s a printable Meal Plan chart to get you started.
6. Make time to prepare your food.
One of the big drawbacks (for some) in eating more whole foods is the time required to devour them. Sure, it takes longer to slice & dice fresh veggies for a salad than to express cook a Hot Pocket in the microwave, but you can’t ignore the fact that every action has a consequence (good, bad or indifferent). You can choose to see mealtime as a veritable “choose your own adventure.” Families can prepare food, work together, experience the sensory input and enjoy not only the taste of food but the pride in its preparation, leaving your body fed and truly satisfied.
7. Educate your kids on the health concequences of sugar and involve them in the conversation.
Often we, as adults, ride the roller coaster ride of eating healthy…then in our many moments of sheer exhaustion, we reach for the easier, less-nutritious options. Try to keep in mind you (and your family) are not going on a diet. You are simply choosing to eat more of the foods that will actually do what food is supposed to do: nourish. I know once my kids started to learn more about the effects of sugar, they acted as the “sugar police,” opting for foods that were high in nutritional content and frowning on those foods that taste good but are bad for you.
8. Take a walk on the wild side!
Commit to learning about new & interesting fruits, vegetables, spices and food combinations either by experimenting on your own and shopping at a well-stocked produce department with exotic/international items or learning from a chef or cooking expert. Here’s a great list of fruits & veggies grouped according to color, making it an easy way to add fun and nutrition to your plate. Another option is to enroll in a cooking class to brush up on existing skills or to learn about some new dishes and ingredients. You can never know too much! Many places also offer cooking classes for kids, which is a fantastic option for young families. If neither option seems particularly interesting, you can always choose your favorite whole foods and ingredients and learn how to prepare them like a pro by watching videos on YouTube or another video-sharing platform.
9. How much of the sweet stuff are you really eating?
Try monitoring your daily sugar intake for a week or more to see where you might be consuming more sugar than you think. Again, this need not be complicated. There are plenty of app options available for your smartphone, but you can simply create a daily food diary using a simple printable chart like THIS ONE. Then, take small steps to see what kinds of changes you can make either by eliminating certain foods or exchanging them for a healthier option.
10. Take the FED UP 10-Day Challenge: going sugar-free is the first step.
The Fed Up Challenge involves being totally sugar (and sweetner)-free for 10 days. Sign up online and join the over 44,000 individuals who have also taken the challenge.
If you are truly Fed Up, you’re going to have to think outside the box, bag and most items with a food label (where you’ll be forced to decode unrecognizable ingredients). If so, you’re among friends. If you have any other suggestions to add to our list of “Totally Doable Changes Anyone Can Make to Limit the Sugar in Their Diet,” we hope you’ll post a comment and share your tips with our readers.
Fed Up debuted at the Sundance Film Festival, opening in limited release in the U.S. on May 9, expanding to other cities through summer and fall 2014. The film, released by Radius/TWC, was directed, written and co-produced by Stephanie Soechtig (Oscar-winning producer of “An Inconvenient Truth”), with TV personality Katie Couric co-producing and narrating.
- Fruit-infused water photo: Kapnick
- Fruit photo: The Handmade Mama
- Top 10 artwork: Laura Taylor
